Rounded thoracic spine at start
Lifter slumps forward instead of hinging from the hips.
Overactive muscles
Pec major / minorUpper trapeziusLatissimus dorsi
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗Pull · Upper Body
Seated Cable Row
Coaching cues
- Tall posture; slight forward hinge to start the rep
- Initiate with scapular retraction
- Pull handle to lower ribs; elbows brush sides
- Control return to starting hinge
Common faults 3
Lumbar flexion / using momentum
Lower back rounds; lifter rocks backward to row the weight.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Shoulders elevate during pull
Upper traps shrug instead of mid-traps & rhomboids retracting.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗